CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Clean & Push Jerk 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (3 Rounds for reps) Potatoes Au Gratin Freedom (RX+) 3 sets: 5:00 AMRAP 8 Overhead Squats (95/65) 8 Burpee Over Bar 8 Pull Ups -rest 3:00 between sets- Independence (RX) 3 sets: 5:00 AMRAP 8 Front Squats (75/55) 7 Burpee Over Bar 6 Pull Ups -rest 3:00 between sets- Liberty 3 sets: 5:00 AMRAP 5 Dumbbell Front Squats (light) 5 Up Downs 5 Jumping Pull Ups -rest 3:00 between sets- Target number of Rounds: 3+ rounds Minimum number of Rounds before scaling: 2 Rounds Restart each round at squats. Reps are low to attempt unbroken sets throughout. Scale the reps on squats/pull ups if needed. Shake out the arms during transitions, the goal is 75 seconds per round. Mobility Mobility (Checkmark) 1...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Bench Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Shoulder Press 8×1-2. Build up to a heavy single or double. *Complete on a 2:00 Clock* Workout Workout (Time) Baked Potato Freedom (RX+) 10 Rounds 16 Single DB Alternating Reverse Lunges (50/35) 2 Wall Walks Independence (RX) 10 Rounds 16 Single DB Alternating Reverse Lunges (35/25) 2 Wall Walks Liberty 10 Rounds 12 Single Dumbbell Alternating Step Back Lunges (light) 2 Inch Worms Target time: 9-11 minutes Time cap: 16 minutes Low reps means it’s time to enter the pain cave. Establish a pace early and don’t let go. Reps should be unbroken, so select a weight and wall walk variation that allow it. If you need a break, use the transitions to catch your breath before you go. Mobility Mobility (Checkmark) 1 min lying...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Strength/Accessory Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Power Snatch 10×1. Build to a Heavy Single * complete on a 1:30 clock * Workout Workout (Time) Potato Chips Freedom (RX+) 2000/1750m Row or 5000/4400m Bike *Every 2:00 (including 0:00) perform 15/12 Push Ups Independence (RX) 1750/1500m Row or 4400/3750m Bike *Every 2:00 (including 0:00) perform 12/10 Push Ups Liberty 1200/1000m Row or 3000/2500m Bike *Every 2:00 (including 0:00) perform 10/8 Bar Push Ups Target time: 9-11 minutes Time cap: 16 minutes Keep the transitions between movements quick. You should be off the rower/bike when the clock beeps so you can immediately start your push ups. If push ups are taking longer than 20-25 seconds, you should scale. Mobility (No Measure) Mobility (Checkmark) 1 min couch stretch (each side) 1 min twisted cross (each side) 30...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Workout Option 1 Workout 1 (8 Rounds for time) Thai Curry Freedom (RX’d) Every 2:00 (8 sets) 12 Box Jump Overs (24/20) 16 Wall Ball Sit Ups (20/14) (KG conv: 9/6 WB) Independence Every 2:00 (8 sets) 12 Box Jump Overs (20/16) 16 Wall Ball Sit Ups (14/10) (KG conv: 6/4 WB) Liberty Every 2:00 (8 sets) 12 Box Step Ups (20/16) 16 Sit Ups Target Time Each set: 50-60 seconds Time Cap Each Set: 75 seconds Workout Option 2 Warm-up Warm-up (No Measure) Bike 250m easy 250m moderate 250m easy 250m moderate/fast 250m easy 50m Sprint Workout 2 (Distance) Bike Erg Lactate Threshold 3 Sets 4 Min at RPE5 (or 75-80 RPM) 1 Min at RPE7 (or 95-105 RPM) *No rest between sets. 2 Min at RPE3 (or 75 RPM) 4x (12 Sec at RPE9, 48 Sec at RPE1-2 (Any RPM)...Read more

CrossFit Mile Zero – CrossFit View Public Whiteboard Partner WOD Partner Workout (Time) Nashville Hot Freedom (RX+) 25:00 AMRAP 2 Rope Climbs (Or 8 pull ups) 10/8 Calorie Row 100′ Walking Lunge (35s/25s) Independence (RX) 25:00 AMRAP 1 Rope Climb (or 4 pull ups) 8/7 Calorie Row 100′ Walking Lunge (25s/15s) Liberty 25:00 AMRAP 8 Jumping Pull Ups 8/7 Calorie Row 100′ Walking Lunges Partners can alternate as needed. Don’t sprint this, settle in early at a lighter pace, let your heart rate elevate, and work on building endurance. Mobility Mobility (No Measure) 1 min couch stretch (each side) 1 min twisted cross (each side) 30 sec bicep stretch on wall (each sideRead more